Questions on some foods...

I'm vegetarian, or mostly such. This site here (http://www.phord.com/cc/ ) tells me I need 105 grams of protein at least per day, and besides eating a buttload of tofu, I'm wondering if anyone here has a good idea on healthy sources of protein...? I'm thinking beans, nuts, etc...

I am also wondering on food ratios. What is the ideal ratio of Carbs/Protein/Fat?

Lastly, 'Healthy Choice' has been a godsend for me this last week. All their meals have around 300-400 calories, which is great for me since I have huge trouble meeting my 2000 a day calorie limit (too used to crash diets sadly). But is it really all that healthy...?

Thanks for any opinions or advice!

most frozen entrees have a butt load of preservatives, sodium, and chemicals, so it's best to refrain from these items.

you can easily get enough protein if you have 2 eggs [140 cals/12g], lowfat yogurt [150 cals/12g], an ounce of mozarella cheese [70 cals/7g], an ounce of nuts [160cals/6g], a cup of beans [225cals/15g], and in 200 cals of tofu there's [37g protein]...

That's 87 g that can easily be incorporated on a DAILY basis, plus you have your protein from your grains, and the random food stuffs that you eat which would easily get you to the additional 18g needed. 

If you had a yogurt, 2 egss, and a cup of milk for breakfast every day in addition to a bowl of oatmeal, or a slice of toast it would be very balanced and high in protein.

You could have a yogurt with almonds, or string cheese and almonds as a snack each day.

You could have tofu on a salad, in a stir fry, in a pita, in a sandwich, alone, blended with cocoa for a yummy pudding.

You can add beans to salads, have them in a burrito, eat them alone, top them with cheese, have them tossed into pasta.

You can make these staples of your diet each day and just change how you use them, that would make it easy to ensure you get an ample amount of protein each day!!

There is no optimal macronutrient range, because it differs according to individual bodies. Some people's body react better to a higher intake of carbohydrates while others respond better to more protein and fat. It's completely individual. Also, according to your training goals your needs would differ. As long as you're getting at least 20% of your diet from fat, the other 80% can be split however makes you feel best. You can even eat upwards of 30% fat and be perfectly healthy if they are healthy fats and keep you satisfied!!

Hope this helps.

You could also have tempeh, seitan, lentils, greek yogurt. There's a lot of soy products out there too, but I wouldn't recommend relying on them. You can also find small amounts of protein in grains.  As for the ratio, it really depends on your preferences. I would say don't go under 20 % fat or over 30 % protein though.

In addition to what has already been mentioned, mushrooms are a pretty nice source of protein. Beans come in various shapes and sizes, and peas are also good.

That includes protein from veggies and whole grains I would think. Many breads even have 7 grams of protein per serving. Everyone needs different calories depending on weight,activity,body. Are you at a healthy weight?Do you have energy and or any other health issues that may be related to poor diet? What is your activity,age,height/weight? Do you have a sample day that maybe we can suggest some add ins and changes?